Northeast Tennessee

Post-Murph

Northeast Tennessee Johnson City Arrowhead (Indian Trail)

Pleasant but humid morning.  12 PAX joined the invitation for a lighter Q.  “Lighter” is subjective, what was meant was a longer warm-up with a self-paced Q.
DISCLAIMER
PRAYER
COP

An extended 12 minute warmup

  • Motivator from 5
  • Through the tunnel IC x10
  • Willy Mays Hays IC x5
  • Abe Vigoda IC x10
  • Imperial Walkers IC x10
  • Hillbilly Walkers IC x10
  • LBAC IC x10 forward and reverse
  • Inchworm x5 oyo
  • Buttkicks IC x10
  • Block rows x15

THE THANG
Two exercises at the four ends of the track.  Do both exercises at the station and mosey to the next station.  Start with 10 reps, after each lap, increase reps by 1. (Option was given to start at 15).

  • North end
    • American Hammers
    • Mountain Climbers
  • West end
    • KB Swings
    • Block curls
  • South end
    • Step-ups
    • Squats
  • East end
    • Merkins
    • Triceps dips

Most PAX made it to 13-15 reps

MARY

  • Plank x 1 minute
  • Side plank x15 seconds each side

CIRCLE OF TRUST
PRAYER
MOLESKIN

Weather is getting nice, more daylight, please encourage guys who are thinking about coming back.  Also, hop on the Q.

ANNOUNCEMENTS
Bring in a nonperishable food item this week, preferably from the list sent out on Slack by Launchpad.  Jobs will collect the items for our AO.

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